Posts

WOD 16/11/15

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November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat 5-5-5-5-5 *Increase weight each set to failure
C) Clean Pull + 3 Hang cleans 5×3*75% Hang clean
D) 5 rounds not for time: Clean Pull + Hang clean + Front Squat (85%Clean)

Technique:

A+B Hang Clean.
C+D: Front squat 3x3x110% Clean

MetCon:

12-9-6-3 reps for time of:
Front rack lunges (each leg)
Power Cleans

A) Goblet lunges + Sumo DL High pull 24/16 kg
B) 40/30 kg.
C) 50/35 kg
D) 60/45 kg

WOD 12/11/15

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November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 
Strength: Gymnastic push by ability.

1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10(Scale down to eleveted if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

MetCon: 20 min AMRAP

A & B) CINDY
5 Pull ups
10 Push ups
15 Air squats

C & B) Marry
5 HSPU
10 Pistols
15 Pull ups

WOD 11/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5x5x90%
C & D) 3x5x75% 1RM, 2x3x80% 1RM

MetCon: For Time
30 Walking lunges
30 Squats
30 Toes 2 Bar
30 DU

A) Goblet squats 24/16 kg – V-ups – 60 Single Unders
B) 30/20 kg OHS- Knees 2 elbows – 30 Double Unders
C & D) OHS 42.5/30 kg – Toes 2 bar – 60 Double Unders

 

Intermediate WOD:
Ankle+hip flex mobility drills
Strength:
Front squat 3*70% 3*80% +3*90%(™)
Back squat 3×10 AHAP
Banded good mornings 100 reps in any order.

WOD 10/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Gymnastic Pull
By ability:


1) 5×5-10 Ring row

2)5-5-3-3-2 Weighted pull ups (add weight each set)

3) 5×2 Leglees rope Climbs


Technique: Kipping/Butterfly pull ups.

MetCon: 100 Pull ups for time

EMOM perform 5 Burpee (15 min time cap)

1) Jumping Pull ups
2) Pull ups
3) C2B Pull ups

WOD 9/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5x5x90%5RM
C) Clean Pull + 3 Hang cleans 5×3*70% Hang clean
D) 5 rounds for quality: Clean Pull + Hang Clean Pull + Clean (75%Clean)


Tech:

A&B Hang clean practice, work with reps of 3, increase weight each set.
C&B: Tempo Fronts squat (5-2-2) 3x3x90% Clean.


MetCon: 7min AMRAP Ladder
2 Pistols
2 Hang Clean
4 Pistols
3 Hang Cleans
6 Pistols
4 Hang Cleans
..
A) Goblet Squat + KB Swing 24/16kg
B) Pistol + 30/20 kg Clean
C) Pistol + 40/30 kg Clean
D) Weighted Pistol 8/5kg+60/40 kg Clean

WOD 5/11/15

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MOBILITY

ATARIM & DIZENGOFF

Technique: 10 in practice Handstand/free handstand/Hanstend walk

Strength: Gymnastic push by ability: 5×5-10


1. Weighted push ups.
2. strict HSPU (scale down to eleveted if needed)
3. Decicit strict HSPU (25/15 plate)
4. Ring HSPU

MetCon: 12 Min EMOM


– Even min: 3 RMU
– Odd min: 10m HS Walk


1) False grip ring row 10 – Parallel Shoulder taps 20
2) False grip strict ring PU – Handstand shoulder taps
3) RMU – HS Walk

WOD 4/11/15

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MOBILITY

 

ATARIM & DIZENGOFF

Strength: Back squat

A) 5×5 weight from Elements
B) Establish 5RM Back squat.
C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty)

MetCon:

For time:
15 Squats
30 Burpee
15 Squats
30 Toes 2 bar

A) Goblet squat 20/16 kg – burpee – V-ups
B) OHS 30/20 kg – burpee over the bar – Knees 2 Elbows
C) OHS 42.5/30 kg – burpee over the bar – Toes 2 Bar
D) OHS 60/40 kg – burpee facing the bar – Toes 2 bar

 

Intermediate:

Complete at OPEN GYM, BOOK YOUR SPOT.
Front rack+ ankle mobility.
Then add 5kg to your TM on front squats, now it’s your TM for this cycle
Front squat 5*65% 5*75% +5*85%(TM)
Back squat 3*10 AHAP
Banded good mornings 100 reps in any order.

Then: 5 rounds for quality:
Clean pull+hang clean+clean (75-95% clean) add weight each round.

MetCon: 7RFT
7 Power cleans 42.5/30 kg
7 Thrustets 42.5/30 kg
7 Bar facing burpees

WOD 3/11/15

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MOBILITY

 

ATARIM & DIZENGOFF

Strength:

Gymnastic pull – by ability:

  1. Deficit ring row/ partial chin ups
  2. Weighted pull ups – establish 2RM
  3. Legless rope climbs – find your max reps of unbroken legless rope climbs

MetCon:

18-15-12 reps for time of:

Ring Dips

Box jumps

Pull ups

1. Bench dips-60/50 cm step ups-jumping pull ups
2. Ring PU-60/50 cm box jumps-pull ups
3. Ring dips-60/50 cm box jumps-C2B pul ups

WOD 2/11/15

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ATARIM & DIZENGOFF

 

Strength: Squat/Clean


A) Back Squat 5×5 weight from Elements.
B) Front Squat establish 5RM.
C) Hang clean Establish 1RM.
D) Clean Establish 1RM

Technique:

A&B: Hang Clean Practice
C&D: In the time that left Perform for quality:
Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean)

MetCon: Tabata

A) Wall Balls

B) KB thrusters 20/16 kg.

C) Barbell thrusters 42.5/30 kg.

D) Barbell thrusters 52.5/40 kg
CASHOUT: coach’s choice

WOD 30/10/15

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***Don’t Forget to Sign Up for October Throwdown This Saturday!***

October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength: 

A&B) Deadlift 5-5-5-5-5 (increase weight each set)

C&D) Snatches 2-2-2-2-2 (increase weight each set)

 

MetCon:

in groups of 3

60 S2OH

60 Front/Back Squat

**Bar does not touch ground**

 

If group has different levels of strength, stronger partner can press & OHS while others can pushjerk & Back squat.

A) 30/20

B) 40/25

C) 50/30

D) 60/40
Note: Do not go too hard, tomorrow is October throwdown.